CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Monster Band Clam Shells
10 Single Leg Deadlifts
10 Russian KB Swings
Deadlift (5×3 @ 80-85%)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Deadlifts @ 80-85% (No touch and Go, set for each pull)
Dirty Diana (Time)
For Time:
21-15-9
Power Cleans (135/95)
HSPU
*Sub Ring Push-ups or 30-20-10 Push-ups
Buy-Out
3×8 Back Extensions (Weight if possible)